Back to Basics

Back to Basics

QIC

Webelos

AO

The Deep End

PAX

• Banana Bread
• DeepSeek
• Hong Kong Phooey
• Kipling
• Kodak
• Phileas
• Sheriff
• Time Machine
• Webelos

FNG

none

Workout

• Warmup
  • Abe Vigodas
  • Seal Clap
  • Daisy Pickers
  • Rossy
  • Kneeling Halo – 5 each knee
  • Humane Burpee
    • 15 kettle bell swings
    • 5 goblet squats
    • 5 pushups
    • 15 swings
    • 4/4 squats / pushups
    • 15 swings
    • 3/3 squats / pushups
    • 15 swings
    • 2/2 squats / pushups
    • 15 swings
    • 1/1 squats / pushups
• Thang
  • Single arm swing 5 each arm, flying transfer 5 min
  • Rest 30 seconds
  • Walk a lap, suitcase cary
  • Single arm clean 5 each arm, flying transfer 5 min
  • Rest 30 seconds
  • Single arm press, 5 each arm, flying transfer 3 min
  • Rest 30 seconds
  • Single arm Snatch, 5 each arm, flying transfer 2 min
  • Rest 30 seconds
  • Walk a lap, suitcase carry
• Mary
  • Plank pull throughs, 5 count
  • North South plank pull, 4 count
  • Dead bugs, double arm, single leg
  • American hammers, transfer the bell from one side to the other, every other rep. 
    
• Count-o-Rama
• Name-o-Rama
• Announcements?

COT: Date your wife

• The kids are important, but they will not always be in your home. Be sure that when you are an empty nester, your wife is not a stranger to you.